If you're looking for a lean cut of beef that's free of unwanted fat, you may want to consider beef flank. One pound of beef flank (lean only, trimmed down to 0" fat, choice grade) contains about 676 calories. Despite its reasonably high calorie count, beef flank is a nutritious source of protein, vitamins, and minerals.

In addition to being an excellent source of protein, beef flank is also low in carbohydrates and high in healthy fats. It contains around 29 grams of fat, of which 11.4 grams are saturated. To make up for the high fat content, beef flank is also high in vitamins and minerals. It contains significant amounts of vitamin B6, vitamin B12, phosphorus, and selenium.

While many people associate beef with unhealthy diets or lifestyles, it's worth noting that beef flank offers some compelling health benefits that can't be easily ignored. Let's dive into the reasons why you might consider including beef flank in your diet.

Calories in Beef Flank

One pound of beef flank (lean only, trimmed to 0" fat, choice grade) contains about 676 calories. While this calorie count is higher than some other lean cuts of beef, it's important to remember that beef flank is also a rich source of protein, healthy fats, vitamins, and minerals. If you're trying to limit your calorie intake, keep in mind that proper portion control is essential when it comes to beef flank. It's a versatile cut of meat that can be used in a wide range of recipes and dishes, but it's crucial to pay attention to your serving sizes and overall caloric intake.

Macronutrient Breakdown of Beef Flank

Beef flank is primarily a source of protein, with about 64 grams of protein in a 1 lb serving. It's also high in healthy fats, with around 29 grams of total fat in one pound of beef flank. While some of this fat is saturated, beef flank is also rich in monounsaturated and polyunsaturated fats, which can offer significant health benefits. It's important to note that beef flank is relatively low in carbohydrates, with just 2 grams of carbs in a 1 lb serving. This makes it an ideal choice for people following low-carb or ketogenic diets.

Vitamins and Minerals in Beef Flank

In addition to being an excellent source of protein and healthy fats, beef flank is also rich in a range of important vitamins and minerals. It's particularly high in vitamin B6 and vitamin B12, which play important roles in energy production, brain function, and immune system health. Beef flank is also a good source of phosphorus, which is essential for healthy bones, teeth, and cell function. And it contains significant amounts of selenium, which is a powerful antioxidant that helps protect against cellular damage and oxidative stress.

Health Benefits of Beef Flank

Although it is often thought of as a less healthy meat option, beef flank still comes with many benefits. High in protein and vitamins and minerals, it's an excellent choice for maintaining muscle mass and overall health. Beef flank is also great for maintaining a healthy gut thanks to its prebiotic fibres, also making it a great option for people with digestive disorders. Plus, the healthy fats in beef flank can help promote brain function, improve heart health, and reduce inflammation throughout the body.

Ways to Cook Beef Flank

Beef flank is a versatile cut of meat that can be used in a wide range of recipes and cooking methods. Some popular ways to cook beef flank include grilling, broiling, pan-searing, slow-cooking and roasting. Whatever your preference, make sure to not overcook it, as it can become tough and chewy if cooked for too long. Pair beef flank with a variety of flavors and seasonings to give it a unique taste. For a simple and quick meal, try cooking with olive oil, garlic, salt, and pepper.

Beef Flank vs Other Cuts of Beef

As a lean cut of beef, flank is generally much healthier than other cuts of beef that contain more fat, such as ribeye, t-bone or brisket. Flank also tends to be more affordable and available in both grocery stores and restaurants. While flank may not be quite as tender as other cuts, it makes up for this by versatility, allowing it to be cooked in many different ways.

Tips for Buying and Storing Beef Flank

When buying beef flank, look for cuts that are bright red, well-marbled, and free of any noticeable defects or blemishes. Avoid cuts that appear overly dry or discoloured, as these may be less fresh and less flavourful. Beef flank can be stored in the refrigerator for up to 3 days before cooking. For longer-term storage, it can be frozen for up to 6 months, although it's important to properly wrap and seal the meat in freezer-safe packaging to prevent freezer burn.

Beef Flank Recipes

There are many different ways to prepare and enjoy beef flank, from grilled flank steak to hearty stews and roasts. Here are a few examples of delicious beef flank recipes: - Grilled Beef Flank Steak with Chimichurri Sauce: A simple and flavorful dish that features a tangy, herb-packed sauce. Pair with veggies like bell peppers, zucchini, or potatoes. - Slow-Cooked Beef Flank Roast with Root Vegetables: A hearty and comforting meal that's perfect for chilly weather. Add your favorite root vegetables like potatoes, carrots, and parsnips for added nutrition and flavor.

Portion Sizes for Beef Flank

As with any food, it's important to pay attention to the portion sizes of beef flank to avoid overconsumption. A single serving of beef flank is typically 4-6 ounces, or roughly the size of a deck of cards. If you're using beef flank as part of a balanced meal, pair it with other healthy foods like roasted vegetables, quinoa, or sweet potatoes. This will help create a more filling and satisfying meal that will keep you energized and full for longer periods of time.

Eating Beef Flank in Moderation

While beef flank can offer many nutritional benefits, it's still important to eat it in moderation as part of a balanced and varied diet. Eating too much beef can contribute to heart disease, high cholesterol, and other health problems, so be sure to enjoy it in moderation. As with any food, it's important to pay attention to portion sizes and overall calorie intake. When paired with other healthy foods and prepared using healthy cooking techniques, beef flank can be a delicious and nutritious addition to your diet.